Let me tell you all about plantain flour in five minutes. Plantain flour is made from dried and powdered plantain pieces.
I love plantains and want to make sure that more people know about them. I thought plantains are some weird little green mini-bananas that probably taste funny.
I’d never try unless I wandered into a cafe somewhere in Latin America or Africa. But then this plantain flour has been my go to ever since I became hooked.
More About Plantain
I had no idea it was a type of banana, let alone how delicious they were. Did you know plantains are high in fiber, carbohydrates, Vitamins A, C, B6, and potassium? Plantain makes excellent flour for baked goods!
When I started making AIP/Paleo food, I knew plantains had to be on the menu. Before this, I went a year and a half without eating anything remotely bread-like. Yes, you read that correctly- no tortillas, quick bread, muffins, or breadsticks.
Plantain is related to bananas, but it is not the same thing.Plantains and bananas are genetically identical, but plantains are typically consumed cooked.
Plantains are native to Southeast Asia like their relatives, like bananas. They are, however, now grown all over the world, including Africa, India, Egypt, Indonesia, and the tropical regions of the Americas. They are a common ingredient in the cuisines of Africa, Asia, and Latin America.
Green plantains are starchier than bananas and less sweet. They are more precious when ripe and become even more lovable when cooked.
Plantains can be cooked in various ways, including boiling, baking, and frying.
Green plantains, unlike bananas, are relatively large, savory, bright green with thick skin, starch-rich, and less sweet.
When it’s overripe, the color changes from green to yellow to almost black as it ripens. Green plantain is a staple food in the Caribbean, Africa, and Latin America, similar to how potatoes are valued in the West.
Bananas are a common fruit in many people’s fruit baskets. Plantains, on the otherhand, are not as well known.Because they look alike, it’s easy to mix up plantain and a banana.
However, if you use plantain instead of a banana in a recipe, you might be surprised by how different it tastes.
Plantains are nutritious food with numerous health benefits, including vitamins, fiber, potassium, and antioxidants.
Please continue reading to learn more about plantain flour, including its nutritional profile, uses, and potential health benefits.
How Do You Process Plantain Into Flour?
Plantain flour is derived from the green or unripe plantain meal; it can be homemade or produced industrially.
Because of the vast benefits of plantain and its replacement with plain flour, people on AIP, paleo, or alternative diets can enjoy flour-based goods and the use of plantain flour.
You can easily make some flour if you have access to raw plantains; however, they are safe and recommended companies that produce organic plantain flour.
Making homemade plantain flour: Green plantains are preferred because they dry faster. One 10-inch plantain yields roughly 3 to 4 TBS flour.
1. Peel And Slice Green Plantains Into 1/4-Inch Thick Discs.
Dehydrator trays with plantain chips
Can you see the different colors? Darker chips are made from riper plantains. You want white plantains from green plantains for flour. Snack on the dark ones!
2. Arrange Them On Dehydrator Trays With Some Space Between Them.
Don’t worry about flipping mesh trays during drying.
To avoid sticking, use cookie sheets lined with parchment paper if using an oven. To ensure even drying, flip halfway through.
3. Dry For 8-16 Hours At 135°F, Until Very Dry And Crunchy.
The sound of dry chips knocking against each other will be similar to that of poker chips.
There must be no moisture remaining (moisture >> damp flour >> spoilage). The drying time will be determined by the amount of water in the plantains (riper = moister) and the relative humidity.
If you’re using an oven, make sure it can maintain a consistent temperature throughout. To allow moisture to escape, prop the oven door slightly open. Keep an eye on the oven temperature, especially if it’s an old one.
If you’re unsure about the dryness, leave in a cool, dark place for 24 hours; if any condensation forms in the jar (check the lid), return to the dehydrator and dry for at least 2 hours more. Repeat the process until they are dehydrated. They cannot be over-dried.
4. Dry And Cool Before Grinding
When the chips are dry, remove them from the dryer/oven and allow them to cool completely before grinding.
Separate the flour from the more significant bits and sifting it into a bowl, sifting the larger pieces of flour.
5. Grind Chips To Powder
Grind the chips for some time in small batches in a high-powered (preferably glass) blender until powdered.
The powdered parts moves to the base, keeping the more significant bits away from the blades; after each batch, I sift the flour out with a mesh colander and add the larger bits back to the blender with the next set.
Grind, sift, and repeat until all chips have been powdered. Glass is my preferred storage over plastic.
6. Keep In A Cool, Dark Place.
After completing the whole process, store in a cool and dark place
How Do You Use Plantain Flour?
Like plain white flour, plantain flour is the clear winner in versatility. Even better, they are inexpensive and nutritious!
Unripe plantains are dried and milled to obtain the flour, making various high-nutritional-value foods.
Below is a list of what I use my green plantain flour for;
- Pancakes
- Waffles
- Tortillas
- Doughnuts
- Pie crusts
- Chips
- Pasta
- Cakes and so much more! Exploring this additional healthy flour in your pantry only takes an adventurous mind.
The variety of gluten-free flours lining your health food store shelves may seem overwhelming to those trying to avoid gluten
It is crucial to note that use the color specified on the package when baking with plantain flour. Plantains, ripe and unripe, have different baking properties and should not be used interchangeably.
Green plantains are the least ripe and starchiest, yellow plantains are more grown, and speckled black plantains are the sweetest and ripest.
When a recipe calls for green plantains, the plantain is unripe and high in starch. If a recipe calls for ripe (nearly black) plantains, use yellow or green ones instead.
The quality is retained after processing into flour only that oxidation darkens the products. In the case of pasta, which is commonly consumed with sauces such as tomato, the sauce masks the color,
Can You Substitute Plantain Flour For All-Purpose Flour?
Yes. Green plantain flour can be used interchangeably with regular flour in baking or cooking.
Although it has a slightly bitter taste, it may be best to combine it with another flour.
If you have the time in your hands.
Green plantains should be available in many African/Caribbean or Latino supermarkets. Make sure that you purchase plantain, a large fruit, rather than a green banana.
What Does Plantain Flour Do?
Plantain flour is a multipurpose flour. It can be replaced with regular flour in dishes like pancakes, semolina, roux, and other sauces.
Plantain flour can replace up to 30% of regular wheat flour in dishes like bread.
Plantain flour has no banana flavor.
Plantains are popular in South America, Asia, and Africa. They are starchier than regular bananas and can be cooked the same way as potatoes.
Green (unripe) plantains, such as those used to make plantain flour, do not taste sweet or banana-like. They taste like a slightly sweet banana when ripe (yellow) and impart this flavor to the dish.
In a nutshell, plantain flour is neutral, slightly nutty, NOT banana-like taste.
How Healthy Is Plantain Flour?
Green plantain flour is extremely nutritious since it is abundant in complex carbs, vitamins, and minerals, and it is simple to digest.
For ages, plantains have been a staple diet for millions of people.
Presence Of Resistance Starch
It contains resistant starch, which is why I became interested in plantain flour in the first place.
Plantain flour contains between 35g and 68g resistant starch per 100g, giving them a low glycemic index of 38.5 (ripe, raw plantains) to 44.9.
(boiled unripe plantain)and a glycemic index of 40 for its flour which means they will have a slow but sustained impact on your blood sugar.
Green plantain flour, rich in complex carbohydrates, pass through the intestinal tract, where they help to keep the gut microbiota in check.
The gut microbiota generates short-chain fatty acids that lower cholesterol, regulate glucose levels in humans, and prevent colon cancer by digesting this indigestible part for humans.
Foods like mashed potatoes release up to 90% of their glucose load in the first 20 minutes after consumption. However, JEB plantain flour produces a slow release of glucose in two hours.
Nutrition in a 100g pack of Plantain flour contains 341kcal / 1477kJ Fat – Saturated fats
The nutrition will vary depending on the cooking style. Plantains, like grains, are a low source of protein and fat, so they should only be used as one part of a healthy, balanced diet.
It is a pure carbohydrate, which means it is high in macronutrients.
Potassium-rich green plantain flour is a good source of fiber with a GI of 38 and high resistant starch content.
No Addictives or Preservatives
This flour is made entirely of plantain, with no additives or preservatives.
Plantain flour is naturally gluten-free, lactose-free, egg-free, and paleo. It’s an excellent substitute for wheat flour in dishes like pancakes. It can replace up to 30% of regular flour in bread.
Unripe plantain has been found to contain antioxidant compounds that help prevent disease and provide vitamins.
It produces a slow release of glucose and may help prevent colon cancer and constipation while lowering blood cholesterol and triglycerides.
Glucose is released when carbohydrates, such as starch, are digested, critical for the body as the primary energy source.
Plantain Is Beneficial To The Immune System.
Plantains, an excellent source of Vitamin C, contains 30% of Vitamin C in100g of plantain, the recommended daily requirement.
In contrast to most animals, which produce and store vitamin C, the human body does not create or store vitamin C. Proper nutrition and nutritional supplements are essential for getting enough vitamin C.
Plantain Is Beneficial To Both Your Mood And Your Brain.
Plantains provide an excellent source of Vitamin B6. Vitamin B6 performs several functions in the body, including enzyme activation, metabolism stimulation, immune function promotion, hemoglobin formation, and cognitive development and function.
Many factors influence our moods, including the levels of various dietary nutrients.
Vitamin B6 is required to produce numerous brain chemicals such as serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA).
These brain chemicals are all linked to mood and behavior, and an imbalance in any of them usually results in a change in attitude.
A lack of serotonin, for example, has been linked to depression and anxiety disorders, whereas a lack of dopamine has been associated with Parkinson’s disease. So, do you want to feel good? Consume some plantain!
Plantain May Be Beneficial in the Treatment of Diabetes
Magnesium is abundant in plantains. Plantain contains approximately 16% of the body’s daily magnesium requirement in 100g.
Magnesium is an essential mineral because it influences hundreds of biochemical reactions in the body. One of these critical functions is keeping our blood sugar levels within a healthy range.
Insulin aids in regulating magnesium transport within the body for glucose metabolism.
Furthermore, as part of glucose metabolism, magnesium promotes many of the processes involved in the breakdown of glucose in our bodies.
Deficiency in magnesium causes the body to require more insulin to metabolize glucose than usual, resulting in insulin resistance.
While plantains are high in magnesium, they also have a high carbohydrate and glycemic load. Thus they can cause blood sugar to rise.
As a result, people with diabetes should pair plantains with foods with a low glycemic index and glycemic load.
Plantain Aids in the Maintenance of a Healthy Digestive Tract.
Plantains are high in dietary fiber, promoting healthy bowel movements and reducing constipation.
Our digestive system is lined with muscles that propel food through the digestive tract from the throat to the bowels and eventually out of the body.
Soluble fiber soaks up water as feces pass through the intestines; This helps bulk up and soften the feces, allowing them to pass more quickly through the gut.
It also slows the rate at which our body digests food. So eat some plantain to get your dietary fiber fixed!
Is Plantain Flour Good For Weight Loss
Yes. Weight loss is basically about burning more calories than one consumes when it comes to losing weight.
Simply eating more fiber is a straightforward piece of weight loss advice. People who eat more fiber can lose the same weight as those who follow a low-fat diet.
Unripe or green plantain is a natural source of resistant starch, which aids in the reduction of blood glucose levels, making it an excellent ingredient for weight loss and food fortification.
A 100g serving of plantain contains about 8% of the recommended daily fiber intake.
Fiber does not have any fat-burning properties. It does, however, aid in weight loss because high-fiber foods have a lower energy density, meaning they provide lower calories per gram of food.
Furthermore, like high-fiber food, plantains add bulk to your diet, making you feel full and aiding digestion.
The sensation of fullness aids in weight and portion control. As a result, a person following a high-fiber diet can eat the same amount of food while burning fewer calories.
Final Thought
We’ve seen the numerous reasons why plantain flour should be added to your pantry. Like I always say, “a trial will convince you.”
Plaintain flour is a fast-rising star in the gluten-free alternative for baking and cooking, increasing your options on healthy food variety.
Why not take advantage of its health benefits and neutral taste, substituting in ratio or directly depending on what you want to make and the desired result.
You have a new addition to your list of AIP/paleo food options. Get your healthy plantain flour here
